Workout of the Day

Workout of the Day 10th November

Instinct Fitness – CrossFit Thorndon, Instinct Fitness Willis Street – WODFIT


Warm-up (No Measure)

10 Strict Muscle Snatch

10 Snatch Grip BTN Press

10 Overhead Squats

10 Snatches


Metcon (Weight)

E2MO2M x6

6 Touch & Go Snatches

Perform at 60% of your most recent 1RM.
“If you don’t know your one rep max, the coach probably doesn’t know it either. Be responsible for your own success.”


Metcon (AMRAP – Rounds)

20min EMOM

1: 12 Thrusters (40/30)

2: 21 Wall Balls (9/6)

3: 12 Box Jumps (24/20)

4: Rest